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Friday July 24th WOD Happy Birthday Amber!

Happy 31st Birthday to Amber!


Warm up:

Burgener Warm Up (Snatch and Clean Grip)

3 Sets of 3 Reps of each position

https://www.youtube.com/watch?v=mWffzvDGeg4


Conditioning:

24 min AMRAP

7 HSPU

24 Dubs

31 Sit Ups

8 Pull ups

9 Hang Power Clean (Heavy Fast singles or choose a heavy weight that you can do in sets of 3)

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Strength: Push Press 1x3 @ 55%, 1x3 @ 65% 5x3: 75%, 85%, 90%, 80%, 70% Super Set: Strict Pull ups 5x 3 Conditioning: 15 min Amrap 20 kbs (70/55)(55/35) 15 HSPU 10 hang power clean (135/95)(125/85)

Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups